Iron Depletion in Athletes

Elite and recreational athletes involved in regular intensive training programs can quickly deplete iron stores and are at risk of developing iron deficiency anaemia, a condition where there are not enough red blood cells. These athletes, and in particular, female and adolescent athletes, have higher iron requirements than non-athletes.

Dietary tips for preventing and treating iron depletion

• Increase total consumption of iron-rich foods. This is especially important for athletes eating very little food.
• Choose a variety of iron-rich foods everyday.
• Eat lean red meat, poultry or fish and seafood preferably daily (eg in sandwiches or at an evening meal).
• Eat lean red meat (eg beef, veal, lamb) at least three to four times a week.
• If vegetarian, ensure food choices are iron-rich (eg eat baked beans, lentils and breakfast cereals regularly) and combine with Vitamin C-rich foods foods. (Good sources of vitamin C include citrus fruit, fruit juice, strawberries, kiwifruit, broccoli, cabbage, cauliflower and capsicum).
• Eat iron-enriched breakfast cereals regularly. Porridge and muesli are very nutritious but are not iron-enriched.
• Avoid consuming strong tea or coffee when you eat breakfast cereal or sandwiches because the tannic acid in tea and coffee binds to iron which inhibits its absorption.

 For more information click here  Iron depletion in athletes (192KB)